Program Description
Get strong
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 17, 2025 01:31
- Last EditedJun 18, 2025 12:37
Summary
Transform your strength with Noelan’s 4-week program, designed for those ready to push their limits every day of the week. This comprehensive plan combines barbell, dumbbell, and cable exercises to target all major muscle groups, ensuring balanced development and increased power. With a focus on compound lifts like the bench press and squats, you'll build raw strength while honing your technique. Get ready to elevate your fitness game and achieve your goals with this intense, full-gym regimen!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lying Tricep Extension (Barbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lying Tricep Extension (Barbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lying Tricep Extension (Barbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lying Tricep Extension (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
3
1
3-5 reps
1-3 reps
RPE 6.5
RPE 8
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
6
Hammer Curl (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
3
1
3-5 reps
1-3 reps
RPE 6.5
RPE 8
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
6
Hammer Curl (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
3
1
3-5 reps
1-3 reps
RPE 6.5
RPE 8
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
6
Hammer Curl (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
3
1
3-5 reps
1-3 reps
RPE 6.5
RPE 8
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
6
Hammer Curl (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
4
10-15 reps
-
4
Leg Curl
4
10-15 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
RPE 9
2
Bicep Curl (Dumbbell)
4
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
4
10-12 reps
-
5
Tricep Extension (Barbell)
3
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
RPE 9
2
Bicep Curl (Dumbbell)
4
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
4
10-12 reps
-
5
Tricep Extension (Barbell)
3
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
RPE 9
2
Bicep Curl (Dumbbell)
4
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
4
10-12 reps
-
5
Tricep Extension (Barbell)
3
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
RPE 9
2
Bicep Curl (Dumbbell)
4
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
4
10-12 reps
-
5
Tricep Extension (Barbell)
3
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6.5
RPE 7.5
RPE 9
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6.5
RPE 7.5
RPE 9
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6.5
RPE 7.5
RPE 9
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6.5
RPE 7.5
RPE 9
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)6 Sets
6 Reps
@8
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
-
5
Lying Tricep Extension (Barbell)3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)1 Set
3 Sets
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Deadlift (Barbell)3 Sets
1 Set
3-5 Reps
1-3 Reps
@6.5
@8
3
Lat Pulldown3 Sets
8-12 Reps
-
4
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)4 Sets
10-15 Reps
-
6
Hammer Curl (Cable)4 Sets
10-15 Reps
-
Day 4
1
Squat (Barbell)1 Set
2 Sets
2 Sets
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
2
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
-
3
Leg Extension4 Sets
10-15 Reps
-
4
Leg Curl4 Sets
10-15 Reps
-
5
Seated Calf Raise5 Sets
12-15 Reps
-
Day 5
1
Bench Press (Barbell)8 Sets
4 Reps
@8.5
Day 6
1
Bench Press (Barbell)10 Sets
3 Reps
@9
2
Bicep Curl (Dumbbell)4 Sets
10-12 Reps
-
3
Tricep Pushdown (Cable)3 Sets
10-12 Reps
-
4
Hammer Curl (Dumbbell)4 Sets
10-12 Reps
-
5
Tricep Extension (Barbell)3 Sets
10-15 Reps
-
6
Reverse Bicep Curl (EZ Bar)3 Sets
12-15 Reps
-
7
Skull Crusher (Barbell)3 Sets
10-15 Reps
-
Day 7
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@6.5
@7.5
@9
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
1 Reps
@6
@6.5
@7.5
@8
Day 3
1
Bench Press (Barbell)7 Sets
5 Reps
@8.5